Warm Up:
2 sets:
5 push-ups to down dog
10 PVC pass throughs
5 push-ups to down dog
10 PVC around-the-worlds
5 push-ups to down dog
10 PVC snatch grip behind the neck presses
Skill Work:
Every 2:00 x 3 sets:
5 hang muscle snatches
– Build to a heavy set of 5 reps.
WOD:
7 sets for load:
3 hang power snatches
Intermediate:
Same as Rx
Beginner:
Same as Rx
Home Workout:
EMOM 10:
3-7 double-DB hang power snatches (35/50 lb)
– Perform 1 unbroken set each round AFAP.
Movement scaling options:
Hang power snatch: Load, hang muscle snatch, hang power clean (overhead limitation)
Cool down:
1 set:
1:00 active bar hang
1:00 overhead empty barbell hold